Workout Revival: Your CrossFit introduction
Is your workout in need of a revival? Sick of the same old routine or losing interest in your current one? Local trainers experienced in a variety of fitness styles give you workouts to rejuvenate your mind and body the next time you hit the gym.
No matter your stance on CrossFit, there's no denying the growth of the sport's popularity over the last several years. That just doesn't happen by sheer luck.
CrossFit gyms – or boxes – are popping up all over the world at an exponential rate. One in particular happens to be CrossFit Supercharged in Philadelphia, where we received our latest workout.
Coach Jerry Walsh, certified CF-L1 and USAW-L1SP trainer, has been instructing at the box since its inception. He initially began his coaching career down in Florida, but moved back home to help open CrossFit Supercharged.
"Our goal for each athlete, every day, is to just get one percent better. So if they walk out better than they walked in, our goal has been reached for that day. Our goal isn't to beat them down, our goal is to make them realize that CrossFit is for everyone and that anyone can do it," Walsh said of his and the other coaches mantra.
During four years of active duty in the United States Navy, his obsession with CrossFit began in 2007, where the training style was used and first introduced to him.
"It kicked my a**," Walsh said of his first CrossFit workout. "I was like, alright this must work. I thought I was in shape and it completely crushed me. It really did. It was that and the camaraderie of the CrossFit community that drew me to it."
Walsh decided a career in coaching was his calling and jumped in with both feet upon honorable discharge. He began shadowing other coaches who not only were CrossFit certified, but also were strength and conditioning coaches at the collegiate level. This created a perfect storm of fitness knowledge, allowing Walsh to become the coach he is today.
"It's about changing up the routine and making you enjoy coming to the gym rather than making it a chore," he said. "The positive changes we see in peoples lives and their mentality in and outside of the gym is really important to us."
The workout he designed is sure to test not only your strength and endurance, but your will as well. Walsh suggested – if possible – do the workout with a friend or even in a group.
Hey, maybe you're still skeptical about CrossFit, having heard some conflicting remarks on its effectiveness. If you're still on the fence about CrossFit, Walsh has the perfect piece of advice to ease your nerves.
"Go to a couple different gyms and just experience each class. You'll be able to know the difference between the coaches that really care, pay attention and want you to get you better," he said. "You'll really know right off the bat."
Without further ado, Walsh explains his CrossFit workout:
Let's first note that this workout was designed for athletes who have been training roughly one month. The rep scheme/total volume can be adjusted either up or down according to the athlete's past workout history or current fitness level, as well as the familiarity with each movement. At our box the majority of class is spent ensuring each athlete has the mobility, stability, and strength to do each movement safely. All of our coaches have alternate movements ready for those who don't show consistency before the workout starts.
Strength
For the strength portion we have a classic push/pull superset with 90 seconds to 2 minutes rest in between sets. The workout can be done as an ascending ladder rep scheme with the third set being the highest or a "sets across" type where the weight stays the same across all three sets. The push-ups can be done with no weight added if the athlete is still working to achieve quality bodyweight push-ups.
3 sets total:
Weighted push-ups: 4-6 reps
One-arm dumbbell row: 10-12 reps
Conditioning
In CrossFit boxes around the world this is also known as the WOD, or workout of the day. We have one WOD written on the board each day, although if 15 athletes are taking the class it is our job to make necessary adjustments so that each person has a safe and effective workout, essentially making it 15 different workouts if need be.
This type of WOD is an "on the minute" workout, or OTM. During the first minute athletes will complete 5 thrusters while focusing on form over speed. Whatever time is left in that minute is reserved for rest, while rotating to the next movement. At the top of the next minute (minute two) 7 pull-ups will be the task to complete followed again by utilizing whatever time for rest is left. Between the second and third minute, focus on slowing your heart rate down before the start of the next minute. Our third movement is 9 box jumps that will begin on minute three. The same work-to-rest ratio is used for the previous two minutes. Our fourth minute will bring us back to the top with 5 thrusters. We keep repeating that routine until the 9 box jumps are finished during the 15th minute.
OTM (on the minute) for 15 minutes:
Minutes 1, 4, 7, 10, & 13: 5 thrusters
Minutes 2, 5, 8, 11, & 14: 7 pull ups
Minutes 3, 6, 9, 12, & 15: 9 box jumps
This routine is great for beginners because it allows them to get some rest every minute. You'll have some time to recover and be fresh enough on the next movement to maintain good form. Don't take this workout lightly. Although there is rest each minute this WOD will definitely get your heart rate going.
If you have any questions or comments about the workout or CrossFit in general, you can always reach Coach Jerry Walsh at info@crossfitsupercharged.com.
Read more Sports Doc for Sports Medicine and Fitness.